If you’re like me, the grill gets really inviting about this time of the year. However, I’ve been concerned lately about articles that talk about how bad grilling is for those of us who are cancer “thrivers”. In talking to my dietician colleagues and with my own personal research, I’ve come up with a list of eight easy ideas to ensure better grilling,
So the good news is: grilling can still be a super way to cook low-fat healthy foods if you do it right. The recipe at the end of this article follows these guidelines, too!
EIGHT Tips to Grill Better
1. Grill over lower heat.
2. Use lots of herbs, onions and garlic dash; they can reduce the amount of harmful changes in your food.
3. Keep your grill really clean.
4. Cook thinner pieces of meat or poultry. The thinner the meat, the faster it cooks, so the less time it spends on the grill.
5. Seafood cooks faster, too. Become a grill specialist in fish and seafood.
6. Marinate meats before grilling to reduce the formation of carcinogens (from charring) and to add flavor
7. Make sure your meat is cooked – but not over cooked. The longer you cook the meat, the more harmful chemicals can form.
8. Add veggies when you grill. Skewers of meat, poultry, fish and vegetables are not only pretty, but can also help reduce the amount of carcinogens in your dinner.
Recently, our air conditioning went on the fritz. Ugh. This was my cue to move outside to make a big batch of rosemary chicken to eat while we waited for Lewis, the repairman. (It’s not good when you know the heating and air guy by his first name.) We enjoyed Lemon Rosemary Chicken with grilled corn and fresh sliced tomatoes one night, the second night I tossed the chicken in a giant green salad and then used the remainder as chicken avocado wraps for the picnic we took to the park. The chicken was wonderful each and every meal!
Grilled Lemon Rosemary Chicken
¼ Cup Fresh Lemon Juice
Zest of 1 Lemon
2 Cloves Garlic, Grated
1/3 Cup Extra Virgin Olive Oil
2 Tsp Freshly Ground Black Pepper
1 ½ TB Minced Fresh Rosemary
½ Tsp Sea Salt
1 TB Dijon Mustard
1 Tsp Honey
12 Boneless Skinless Chicken Thighs (you can use chicken breasts if you prefer, but just make sure to butterfly them so they cook quickly.)
Step One Whisk the lemon juice and zest, garlic, oil pepper, rosemary, salt, mustard and honey together in a large bowl. Add the chicken, and stir to coat the chicken. Marinate for about 30 minutes to an hour.
Step Two Make sure your grill grates are very clean. To oil the grates, cut a large onion in half, spear it with a fork and dip it in a little olive oil. Run the onion over the grate and coat it with the oil. Remove the chicken from the marinade, pat dry, and over low heat, grill until golden brown.